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Daily Workout WOD, May 31, 2022

5.31.22

Metcon
EMOM x 9 mins:
1. 40 secs Banded Dead-Bug
2. 40 secs Banded Pull Apart
3. 40 secs of chosen Cardio
Metcon
Every 4 min x 20 mins:
15 T2B / Knees to Elbows / Hanging Knee Raises
15 Box Jumps (24/20)
20/15 Calorie Assault Bike – 25/20 Calorie Row
Bench Press (Weight)
Complete the following sets:
1 x 10 at 50% of 1RM
1 x 8 at 60%
1 x 5 at 70%
1 x 5 at 75%
1 x 3 at 80%
1 X Max Reps at 85%

Complete 8(-2) DB Bent Over Row after each set of Bench Press

Metcon
Optional Extra Work

Run or Row the following intervals:
1 x 1600/1000m at best pace possible
Rest Walk 1 min
1 x 400/200m at best pace possible
Rest Walk 3 mins
1 x 1000/600m at best pace possible
Rest Walk 1 min
1 x 400/200m at best pace possible
Rest Walk 3 mins

Then

3 x 400/200m at best pace possible
Rest Walk 1 min

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